Saturday – 150131

WOD

5 Rounds for max reps of:
1.5 X Body weight Back Squat
Handstand Push Ups

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Friday – 150130

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks.

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Thursday – 150129

WOD

4 Rounds for time:
800m Run
Rest 3 minutes
*Score each run individually

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Wednesday – 150128

WOD

4 Rounds for time of:
30 Wall Balls (20/14)
3 Rope Climbs
400m Run

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Update:

We have moved our client management software to ZenPlanner!  Last night you should have received an email containing your temporary password.  Please log in and check out the Member Connect site.  There you will be able to manage your profile and register for classes.  Please make sure you are reserving your class times!  To access the Member Connect site click here.  We thank you in advance for your patience over the next few weeks while we all get acquainted with the new system.  Contact Sol with any questions.

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Tuesday – 150127

WOD

For time:
500m Row
21 Power Cleans (135/95)
400m Run
15 Power Cleans
100 Double Unders
9 Power Cleans

 

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Monday – 150126 – “Angie”

“Angie”

For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Note: You may not move on to the next exercise until all reps are complete.

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